F.I.S.T. Training Log

[gymdad Senior Member Find all posts View Profile Close gymdad]

Nice workout bro!!

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Thanks man.Felt great.Still feeling pumped.

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

No iron today.Only Frisbee in the park with the dogs.Im actually craving some arm workout with the dumbbells though.May do a few light,max rep sets tonight.

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Going away this weekend with the family so wont be hitting the gym so I did a whole body workout today.Very light wt (about 40% max) but very explosive reps with xtra slow decent and pause in middle of last couple of reps.


Ft Squats---------------------------2 Sets of 15
Leg Ext------------------------------2 Sets of 20
Seated Calf Raises-----------------2 Sets of 25
Incline Bench-----------------------2 Sets of 15
French Press------------------------2 Sets of 15
Decline Bench----------------------3 Sets of 15
Tri Pressdowns----------------------3 Sets of 12
Close Grip Bench-------------------2 Sets of 12
Wide Grip Lat Pull Down-----------2 Sets of 15
Seated Cable Row------------------2 Sets of 15
Stiff Arm Pull Down----------------2 Sets of 15
Cable Curls--------------------------2 Sets of 20
Preacher Curls----------------------2 Sets of 12
Spider Cable Curls-----------------2 Sets of 15
Cable Ft Raise----------------------2 Sets of 12
Military Press------------------------2 Sets of 12
Single Arm Cable Side Laterals----2 Sets of 12


Elliptical for 15 minutes
Stretching for 10

[gymdad Senior Member Find all posts View Profile Close gymdad]

Very nice brother have a great weekend!!

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Was actually supposed to go away for a couple of days with the family but got called in for an emergency at my biz so the family plans were cancelled.LOL.No big deal though,summer is coming so we'll have plenty of together time.

But anyway,only recently got home from taking care of the biz so couldn't do any workout even if I wanted to but tomorrow i'll be hitting it hard and heavy again!

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Back and Bi's today...........

Warm up---Skip rope for 15 Minutes

Deads------------------------3 Sets of 15
Seated Cable Rows----------4 Sets of 15
Wide Grip Lat PullDowns----2 Sets of 10
Reverse Grip PullDowns-----2 Sets of 12

Barbell Curls-----------------3 Sets of 15
Reverse Curls----------------3 Sets of 12
Concentration Curls----------2 Sets of 15

Elliptical for 15 Minutes

[gymdad Senior Member Find all posts View Profile Close gymdad]

Nice workou bro!!!

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Off today.Actually a pretty lazy day for me.I didnt really do shit all day.LOL.

Oh well,got some needed rest so I can hit it hard and heavy tomorrow.

[gymdad Senior Member Find all posts View Profile Close gymdad]

Glad you got some rest brother much needed!!!

[Next Level Nutrition Senior Member Find all posts View Profile Close Next Level Nutrition]

Back and Bi's today...........

Warm up---Skip rope for 15 Minutes

Deads------------------------3 Sets of 15
Seated Cable Rows----------4 Sets of 15
Wide Grip Lat PullDowns----2 Sets of 10
Reverse Grip PullDowns-----2 Sets of 12

Barbell Curls-----------------3 Sets of 15
Reverse Curls----------------3 Sets of 12
Concentration Curls----------2 Sets of 15

Elliptical for 15 Minutes

How long does this workout take you, not including the 30 min warm up and post cardio?

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Normally im in and out of the gym within an hour.Sometimes longer,sometimes less.Depends on how I feel that day and how much rest between lifts (reps,sets,exercises) I feel I need.

Its never so much the time I worry about, as much as how well I perform the lift,you know? If I need longer rest time to ensure that each set is done with the best possible form,I may be in the gym for an hour & a half or so,as long as I get through my planned workout correctly and safely.

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Chest and Tri's today.............

Warm up----Treadmill for 15 minutes.

Incline Bench Press----------------10 Sets of 2, set on locks midway through lift.
Flat Bench Press-------------------4 Sets of 6
Decline Bench----------------------2 Sets of 8

Triceps Press Downs--------------4 Pyramiding sets--------12-10-8-6
French Press----------------------3 Sets of 12
Single Arm Cable Kickbacks-------2 Sets of 15

Light walk for 10 minutes
Stretching for 10 minutes

[Next Level Nutrition Senior Member Find all posts View Profile Close Next Level Nutrition]

Normally im in and out of the gym within an hour.Sometimes longer,sometimes less.Depends on how I feel that day and how much rest between lifts (reps,sets,exercises) I feel I need.

Its never so much the time I worry about, as much as how well I perform the lift,you know? If I need longer rest time to ensure that each set is done with the best possible form,I may be in the gym for an hour & a half or so,as long as I get through my planned workout correctly and safely.

Right on. Just wondering. My training had slowed down some, with more rest between sets. Plus, we use a lot of volume, using Mountain Dog training. But it got to the point that it was just too long. Me and 2 partners would be in the gym for over 3 hours on back day and well over 3 hours on leg day. Thats not talking. Thats hard work and moderate rest between sets. For me, I think the longer sessions work well, but it got to a point that it just was too much, so we are pairing back some. I'm trying to get done in 1.5 hours for smaller muscles. 2 hours for back. Legs is probably always going to be closer to 3 hours though

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

WOW,NLN,I haven't worked out for that many hrs in many yrs.How old are you? When I was young,sure we would stay in the gym hr upon hr,sometimes a couple times a day but im pushing 60 now so im not anywhere near that now.

As ive gotten older though,ive realized the best gains ive made are from shorter high intensity workouts.I get it,go balls to the walls and get out.At this point in my game though,I of course probably have much different goals than your's and certainly different than those of my youth.These days im more into maintaining and staying healthy & fit than gaining mass or strength.

Thanks so much for the great feedback and of course for checking out my log.Please continue to give feedback and input when you can.Im always open to others suggestions and opinions my friend.

- - - Updated - - -

5 mile run with the dogs today.May hit the dumbbells later though for some arm work.